Monday Miles : July 1 – 7, 2019

crossfit, lifting, monday miles, postpartum fitness, running

Well, I started running. I only added a minute of running for every four minutes of walking. It is a small step. A minute feels like nothing. But it feels big in that I have not ran for months and here I am starting to make my way. In some ways, I have a lot of hope. I am thinking about goals, especially now that I have a baby — what is possible, especially time-wise. But in other ways, it feels like I am starting completely over. Again. I fear I will never get faster, never go longer, and just stay in a sort of stagnant state, never improving. A little dramatic, I know.

I also did my first actual CrossFit work-outs this week. Yes, that is plural : work-outs. I did a rowing wod on Friday and joined for a partner wod on Saturday. Both days hurt in a good way. But I was happy to be sore in that just had a hard work-out way on Sunday. It felt good. I’m not sure when I’ll be able to start adding more weight yet. My core just still does not feel that stable. It feels stable for what I’m doing, but not more.

I’m hoping for a few last visits to my first and always favorite crossfit gym before we leave on Friday. We said a preliminary good-bye on Saturday and that was hard enough. I am going to be very sad for the official good-bye on Thursday.

Other than that, this week’s work-outs will probably be a little sporadic. We leave on Friday, so the main work-out will be packing and getting things in the truck and u-haul.

7 – 1 : Walk – 20 minutes, 1.17 miles.

7 – 2 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.63 miles. 2 x 15 bridges, 2 x 30 clam-shells.

7 – 3 : Rest.

7 – 4 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.64 miles. Bridges and clam-shells.

7 – 5 : Crossfit (!!!) – Rowing intervals. 1000m – 4:20 (this might be a PR for me); 500m – 2:16; 250m – 1:05; 500m – 2:20; 1000m – 4:40. So — yeah, this hurt. I’ve never been much of a sprinter and I was hoping to do a little better on my 500s (my last one, I was super pregnant and did 2:02). Still — it was a good way to see where I am and try to keep pushing forward.

7 – 6 : Crossfit (!!!) – Partner PK. Bruno was my partner. It was nice to work out with him again. 5 x 10 back-squats using 10 lbs. dumb-bells; 10 dead-lifts using a 35 lbs. kettle-bell; 400m run. All the weight stuff was heavily scaled, but I still felt it on Sunday. I ran every single one of those 400m. 1.31 miles (according to my watch).

7 – 7 : Walk/Run – 25 minutes – 4 minutes walk, 1 minute run – 1.74 miles. Bridges and clam-shells. Lots of stretching.

Totals : CrossFit – 2 hours; Walk/Running – 1 hour 53 minutes, 7.5 miles.

Onward!

Advertisements

Monday Miles : June 17 – 23, 2019

monday miles, postpartum fitness, training

Week three postpartum: The biggest struggle was overcoming the temptation to run. I feel really good. I would put my discomfort at a 1 or a 2. I can tell that I am not 100% yet, but I do not feel run down or sore or anything. That said, I know this does not mean I’m ready to go out for a run. I know this does not mean I’m ready to walk into a CrossFit gym and start squatting (what is for me) heavy. I’m trying to be patient, but when the sun is shining (finally!) and I am feeling so good it is tempting, really tempting to not just try a minute or two of a shuffle.

This week I added some core exercises to the routine. I know enough to avoid planks, crunches, anything that will cause coning and exacerbate diastasis recti. I did a test — though I’m not sure how accurate it is — and I felt maybe a pinkie finger width of separation in my abs. I’ve never had clearly defined abs, but I will say this post-pregnancy — it is weird how squishy my stomach is and that my core strength is completely gone. I’m hoping to build it back up with bridges, pelvic tilts, and clam shells. I did very little this week, but I’m hoping to increase every week — just creating the habit now.

6 – 17 : Pelvic floor/Core exercises – 1x 10 bridges, 10 pelvic tilts, 10 clam shells. Walk – 11 minutes, .64 miles. Followed by Romwod.

6 – 18 : PF/Core exercises. Walk – 15 minutes, .84 miles. Followed by Romwod.

6 – 19 : PF/Core exercises. Walk (with Henry!) – 25 minutes, 1.14 miles.

6 – 20 : Yoga with Adriene – Yoga for Pelvic Floor

6 – 21 : PF/Core exercises. Walk – 15 minutes, .85 miles. Followed by Romwod.

6 – 22 : PF/Core exercises. Walk – 15 minutes, .89 miles. Followed by Romwod.

6 – 23 : PF/Core exercises. Walk – 15 minutes, .91 miles.

Totals : Walk – 1 hour 36 minutes, 5.3 miles. Yoga – 40 minutes.

This week I’ll increase walking time to twenty minutes — hopefully managing to get a mile in each walk.

Onward!